Iindlela ezi-5 zokutya kwasekuseni ezinempilo ukunciphisa umzimba

Umxholo

• Iindlela ezi-5 zokutya kwasekuseni ezinempilo
• Fit zokupheka isidlo sakusasa
• 1. I-Banana Pancake ene-oats
• 2. Isonka sobuxoki
• 3. Ukuzenzela ibhiskithi epheleleyo
• 4. I-vitamin yeziqhamo
• 5. Hlanganisa iyogathi ngamandongomane
• Njani isidlo sakusasa sabo benza uqeqesho lobunzima

Okunye ukutya ekufuneka kubekhona kwitafile yesidlo sakusasa ukunciphisa umzimba zezi:

• Iziqhamo zeCitrus ezifana iinaninasi, istrawberry okanye i-kiwi, umzekelo: ezi ziqhamo, ngaphandle kokuba neekhalori ezimbalwa, zinamanzi amaninzi kunye nemicu ejongene nokunciphisa indlala kusasa nokulawula amathumbu, ukunciphisa ukudumba kwesisu;
• Ubisi olunamanzi okanye isoya, i-oat okanye iziselo zerayisi: banenani elikhulu le-calcium eneekhalori ezimbalwa kwaye bandise ixabiso lesondlo lesidlo sakusasa ngaphandle kokonakalisa ukutya;
• I-Granola okanye isonka esipheleleyo ngembewu eyimithombo elungileyo yeecarbohydrate ezityebileyo kwifayibha, iivithamini kunye neeminerals ezinceda ukunciphisa umzimba kunye nokukhulula amathumbu abambekileyo.

Enye indlela eyahlukileyo yokutya isidlo sakusasa kunye nokungafumani mafutha kukutya iyogathi enamafutha asezantsi endaweni yobisi. Ukutya isonka, isilayi setshizi emhlophe lolona khetho lufanelekileyo lokunciphisa ubunzima.

Iindlela ezi-5 zokutya kwasekuseni ezinempilo

Isidlo sakusasa sisidlo esibalulekileyo sokwandisa ukusebenza kwengqondo kunye nokuqinisekisa impilo emini, ke nokuba ngaphandle kwendlala kuyacetyiswa ukuqala usuku ubuncinci ngesiselo esifana nejusi, ubisi okanye iyogathi engamanzi kwaye, ngokukhawuleza okukhulu, yenza enye yezi ndlela zilandelayo:

1. Isonka saseFrance esineeshizi zeMinas kunye neglasi yejusi yeorenji;
2. IGranola eneyogathi ecacileyo kunye neziqwenga zeapile;
3. Ikofu enobisi, isonka esine-bhotolo encinci kunye nepere;
4. Iinkozo zizonke ezineziqhamo ezixutyiweyo kunye nesiselo seamangile;
5. Ukugcoba nge-2 ngesiselo se-strawberry smoothie.

Eyona nto ibaluleke kakhulu kukuba ungaze uqale usuku ungatsiba isidlo sakusasa, kuba esi sesona sidlo sibaluleke kakhulu semihla ngemihla. Qonda okwenzekayo emzimbeni wakho xa ungatyi isidlo sakusasa.

Fit zokupheka isidlo sakusasa

1. I-Banana Pancake ene-oats

Izithako:

• 1 ibhanana
• Iqanda eli-1
• Iipuniwe ezi-4 ze-oat bran
• 1 ithisipuni yesinamoni okanye i-cocoa powder ephantsi

Ukulungiselela:

Knead ibanana kwaye udibanise neqanda, ioats kunye nesinamon, ubetha yonke into ngemfoloko. Kuya kufuneka uphephe ukubetha i-blender okanye umxube ukunqanda ukuba lulwelo kakhulu. Emva koko thambisa ipani yokutshiza kunye neoyile yekhokhonathi kunye nendawo kwiindawo ezithile ukuze umdaka.

2. Isonka sobuxoki

Izithako:

• 1 indebe yeyogathi engenanto
• umlinganiso ofanayo nekomityi yeyogathi, umgubo wengqolowa opheleleyo
• ufafaze imifuno efana ne-oregano okanye i-rosemary
• ityuwa ukunambitha

Ukulungiselela:

Hlanganisa izithako kwisitya, uvuselele ngecephe kwaye wenze nje njengepanekuku. Gcoba ipani yokutshiza ephakathi ngeoyile ye-olive, ususe ukugqitha uze udibanise intlama ukuba ibe mdaka. Jika xa imdaka ngegolide, ukuze upheke kumacala omabini. Khonza ngeshizi emhlophe kunye neetumato, umzekelo.

3. Ukuzenzela ibhiskithi epheleleyo

Izithako:

• Iqanda eli-1
• Iipunipo ezi-2 zehabile
• 1 indebe yomgubo wokutya
• 1 icephe lesame
• 1 icephe elipheleleyo leflakisi
• Iipunipoyi ezi-2 ze-cocoa powder
• 1 icephe lebhotela

Ukulungiselela:

Hlanganisa zonke izithako kakuhle kwaye wenze iibhola ezincinci ezilinganayo, uxole ngobunono ukubhaka ngokukhawuleza kwaye ubhake kwi-oveni ephakathi malunga nemizuzu engama-20.

4. I-vitamin yeziqhamo

Izithako

• 1 indebe ye-180 ml yeyogathi iphela
• 1 ibhanana
• isiqingatha sepapaya
• 1 icephe le-oats

Ukulungiselela:

Ukubetha yonke into kwi-blender kwaye uyithathe emva kwangoko.

5. Hlanganisa iyogathi ngamandongomane

Olunye uluvo ngesidlo sakusasa kukubeka kwisitya 1 indebe yeyogathi engenanto, icephe eli-1 (lekofu) lobusi, amacephe ama-2 egranola kunye neziqwenga zeziqhamo, ezinjengebhanana, ipere okanye iorenji, umzekelo. Ngaphandle kokuba imnandi, isempilweni kakhulu.

Bukela le vidiyo ilandelayo kwaye ubone indlela yokulungisa iiresiphi ezi-3 zokutshintsha isonka:

Njani isidlo sakusasa sabo benza uqeqesho lobunzima

Kulabo badla isidlo sakusasa kwaye benze uqeqesho lobunzima kwakamsinya emva koko, esi sidlo kufuneka sinike amandla ngakumbi, ukunqanda ukonakala kwemisipha. Ke kubalulekile ukongeza ubusi, inyama yenkukhu, iqanda elibilisiweyo, i-oatmeal kunye nejeli yeziqhamo, umzekelo.

Xa uqeqesho lwenzeka kwangethuba, umzekelo olungileyo wesidlo sakusasa yivithamini yobisi lwe-soy kunye neapile, ipere kunye nepapa, ukuba namandla ngaphandle kokufumana isisu esigcweleyo, ukuze ungaphazamisi umthambo. Nangona kunjalo emva koqeqesho kubalulekile ukuba ufumane isidlo sakusasa esipheleleyo nesisempilweni ukuze kuchache kakuhle kunye nezihlunu zehypertrophy.